I need to gain muscles. Please suggest to me how can i increase muscles and what should i do?

Question

Dear Lybrateuser, -to develop your muscles you have to consume a well balanced diet with more of protein rich foods and do regular exercise - have more of fruits, vegetables including green leafy ones, whole grains instead of refined ones, protein rich foods such as eggs, lean meats, milk and milk products, tofu, soya products, beans, lentils, pulses, sprouts, peas, and nuts such as almonds, walnuts, pista, cashews and peanuts - include a protein rich food in each of your meals and also as a snack in-between meals - do regular exercise like jogging, swimming, cycling, pushups, pullups, crunches & squats to develop your muscles - also you can consult a dietitian for your exact requirement of calories and proteins per day as per your activity level, dietary habits and constitution.

Nash Kamdin · Accepted Answer

Dear Lybrateuser, -to develop your muscles you have to consume a well balanced diet with more of protein rich foods and do regular exercise - have more of fruits, vegetables including green leafy ones, whole grains instead of refined ones, protein rich foods such as eggs, lean meats, milk and milk products, tofu, soya products, beans, lentils, pulses, sprouts, peas, and nuts such as almonds, walnuts, pista, cashews and peanuts - include a protein rich food in each of your meals and also as a snack in-between meals - do regular exercise like jogging, swimming, cycling, pushups, pullups, crunches & squats to develop your muscles - also you can consult a dietitian for your exact requirement of calories and proteins per day as per your activity level, dietary habits and constitution.